Quick Update Post:

I am gone all week next week, headed to the desert for work.  Kym will post workouts, pay attention to SLACK and this BLOG for updates.

A new 12-week program will kick off on Monday, January 20th.

-Zach

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – inchworm – spiderman lunge walk – RDL Walk

4-Way Banded Walk w/ 5 Air Squats

WOD:

Partner Chipper:

Break Up the Work however you want, only one person works at a time:

100 Calorie Row

100 Ball Slams

100 Calorie Ski

80 Squat with Plate Chest Press

100 Calorie Bike

60 Pull Ups

100 Calorie Ski

40 Push Ups

100 Calorie Bike

20 KBS

100 Cal Row

 

 

PVC/Foam Roll

5:35 a 10m clock will start for:

Elevated Pigeon

Green Band Assisted Spiderman Lunge

Knee Flexion

WOD: 

5 Rounds:

10 DB Arnold Press

10 Push Ups (hands on DB’s)

15 G2OH (35/25)

20 Box Step Overs

Conditioning:

10m EMOM

Even – 10 burpees

Odd – 10 T2B

PVC/Foam Roll

100m Rowling – 10 rounds – burpee punisher

WOD For Time:

10-20-30-40-50

Ab Mat Sit Ups

Wall Ball Shots

*we’ll all catch our breath once everyone is finished, then:

WOD For Time:

21-15-9

Ski Erg Cals

Heavy KBS

POST:

Stretch

PVC/Foam Roll

5:35 a 10m Clock will start for:

Slam Ball/Barbell Shoulder Mobility

Knee Flexion

Green Band Ankle Mobility

2 Rounds:

15 Cals on an ERG Concept

10 Banded Air Squats

5 Pull Ups

Strength:

Dead Lift –

5-5-5-3-3-3 – build to a heavy triple for the day

Body Rows – 3×10

Dips – 3×10

Conditioning:

10m on an ERG – pick one

 

PVC/Foam Roll

4-way banded walks

20 banded Pull aparts

20 Face Pulls

3 Wall Walks

25 Cal Bike Ride

WOD:

4 x 500/400m Row – E3MOM

4 x 500/400m Ski – E3MOM

POST:

Flutter Kick Tabata

 

PVC/Foam Roll

Dynamic Warm Up:

inchworm – spidey lunge walk – bear crawl – knee tuck heel to hip – RDL Walk – Tin Man March – Lateral lunge w/ spin

2-4-6-8-10 of:

Deck Rolls

T2B

WOD:

Death By:

E2MOM:

Ride/Row or Ski 10 cals then do:

1 Squat Clean Thruster (135/115/95/65 – pick one)

1 Pull up

Add one of each until your time out.

Pedal/ski/row until everyone is finished.

Post:

Tabatas:

Battle rope & hand stand holds (alternate)

Hollow holds/forearm plank (alternate)

 

PVC/Foam Roll

3 Rounds:

15 Cal Bike

15 Cal Ski

15 Cal Curve Rounds:

2:00 minutes of KNEE FLEXION

2:00 minutes of Green Band Assisted Spiderman Lunger

2:00 minutes of Green Band Ankle Mobility

WOD:

50 windshield wipers (1-2 = 1 count) load – 135/115

50 DB Floor Press

50 Body Rows

50 T-Pause push Ups

*break up the work however you want

POST:

Stretch

 

 

 

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – Inchworm – RDL Walk – Tin Man March – Spiderman Lunge Walk – Bear Crawl

It’s 2020!

20 – Cal Ski

20 – Wall Ball Shots

20 – Pull Ups

20 – G2OH (35/25)

20 – Cal Bike

20 – Heavy Swings

20 – Ab Mat Sit Ups

20 – Push Ups

20 – T2B

20 – Cal Row

20 – Box Step overs

20 – Step Back Lunges (10 ea side)

20 – Push Press (45/35)

20 – Cal Curve Run

20 – Ball Slams

20 – Burpees

20 – Back Squats (45/35)

20 – DBL Leg Lifts

20 – SA KB Snatches (10 per side)

20 – Sit Up/Get Up (35/25)

POST:

Stretch

 

PVC/Foam Roll

5:35 Mobility Work:

Knee Flexion

Lacrosse Ball Shoulder torture

Green Band Ankle Flexion

Elevated Pigeon

2-4-6-8-10 reps of:

PVC OHS

Elevated Lunge (each leg) – Bulgarian Split Squat – unweighted

Box Squats:

5-5-5-3-3-3 – adding weight each set – keep it manageable

Body Rows – 3×10

Strict Press – DB Load – 3×8 (both arms at one time, synchronized)

Conditioning –

5 Rounds:

20 Cal Bike/Row/Ski (sub 40 Cal Curve)

5 Burpees

10 Air Squats

15 Ab Mat Sit Ups